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Romano cheese vs. Veggie burger — In-Depth Nutrition Comparison

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A recap on differences between romano cheese and veggie burgers

  • Romano cheese is higher in calcium and phosphorus, yet veggie burgers are higher in vitamin B1, manganese, vitamin B12, folate, and vitamin B3.
  • Veggie burgers cover your daily vitamin B1 needs 218% more than romano cheese.
  • Romano cheese contains 21 times more cholesterol than veggie burgers. While romano cheese contains 104mg of cholesterol, veggie burgers contain only 5mg.
  • The glycemic index of romano cheese is lower.

Food varieties used in this article are Cheese, romano and Veggie burgers or soyburgers, unprepared.

Infographic

Romano cheese vs Veggie burger infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more CalciumCalcium +682.4%
Contains more ZincZinc +104.8%
Contains more PhosphorusPhosphorus +268.9%
Contains more MagnesiumMagnesium +36.6%
Contains more PotassiumPotassium +287.2%
Contains more IronIron +213%
Contains more CopperCopper +566.7%
Contains less SodiumSodium -60.3%
Contains more ManganeseManganese +4655%
Contains more SeleniumSelenium +55.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +51.6%
Contains more Vitamin B5Vitamin B5 +46.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +7064.9%
Contains more Vitamin B3Vitamin B3 +4774%
Contains more Vitamin B6Vitamin B6 +256.5%
Contains more Vitamin B12Vitamin B12 +79.5%
Contains more Vitamin KVitamin K +90.9%
Contains more FolateFolate +1671.4%
Contains more CholineCholine +26%
~equal in Vitamin E ~0.23mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more ProteinProtein +102.5%
Contains more FatsFats +327.6%
Contains more OtherOther +166.7%
Contains more CarbsCarbs +293.1%
Contains more WaterWater +98%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains more Mono. FatMonounsaturated fat +340.8%
Contains less Sat. FatSaturated fat -91.6%
Contains more Poly. FatPolyunsaturated fat +241.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Romano cheese Veggie burger
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Veggie burger DV% diff.
Vitamin B1 0.037mg 2.651mg 218%
Calcium 1064mg 136mg 93%
Phosphorus 760mg 206mg 79%
Saturated fat 17.115g 1.44g 71%
Manganese 0.02mg 0.951mg 40%
Sodium 1433mg 569mg 38%
Vitamin B12 1.12µg 2.01µg 37%
Cholesterol 104mg 5mg 33%
Protein 31.8g 15.7g 32%
Fats 26.94g 6.3g 32%
Folate 7µg 124µg 29%
Vitamin B3 0.077mg 3.753mg 23%
Iron 0.77mg 2.41mg 21%
Fiber 0g 4.9g 20%
Copper 0.03mg 0.2mg 19%
Vitamin B6 0.085mg 0.303mg 17%
Monounsaturated fat 7.838g 1.778g 15%
Selenium 14.5µg 22.6µg 15%
Zinc 2.58mg 1.26mg 12%
Calories 387kcal 177kcal 11%
Vitamin A 96µg 1µg 11%
Polyunsaturated fat 0.593g 2.023g 10%
Vitamin B2 0.37mg 0.244mg 10%
Potassium 86mg 333mg 7%
Vitamin C 0mg 4.5mg 5%
Magnesium 41mg 56mg 4%
Carbs 3.63g 14.27g 4%
Vitamin B5 0.424mg 0.289mg 3%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Starch 5.78g 2%
Vitamin K 2.2µg 4.2µg 2%
Choline 15.4mg 19.4mg 1%
Net carbs 3.63g 9.37g N/A
Sugar 0.73g 1.07g N/A
Vitamin E 0.23mg 0.23mg 0%
Tryptophan 0.429mg 0.162mg 0%
Threonine 1.171mg 0.605mg 0%
Isoleucine 1.685mg 0.78mg 0%
Leucine 3.071mg 1.399mg 0%
Lysine 2.941mg 1.004mg 0%
Methionine 0.852mg 0.291mg 0%
Phenylalanine 1.71mg 0.885mg 0%
Valine 2.183mg 0.89mg 0%
Histidine 1.231mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Veggie burger
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Romano cheese
97%
Veggie burger
Minerals Daily Need Coverage Score
106%
Romano cheese
71%
Veggie burger

Comparison summary

Which food is lower in Cholesterol?
Veggie burger
Veggie burger is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Veggie burger
Veggie burger contains less Sodium (difference - 864mg)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 15.675g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $4.6)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 0.34g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.